She can heave a 600-gram (21-ounce) javelin more than 200 feet, thanks in large part to eye-catching arms. To build those arms, Ince needs only three exercises, three medicine balls and a wall.

Watch the top runs from Wild Card Weekend during the 2024 NFL season. Watch the top defensive plays from Wild Card Weekend during the 2024 NFL season. Watch highlights from the Wild Card Weekend ...